In what order does the body burn fat?

The process by which the body burn fat is a complex physiological process, and the order in which fat burn usually varies according to different fat storage locations and energy needs. Normally, the body decides which part of fat to burn based on the type, location and availability of fat. Here’s the general order in which your body burns fat:

Depletion of glycogen reserves

Before entering the fat-burning phase, the body first uses up glycogen store in the muscles and liver (glycogen is a form of carbohydrate store in the body). When we engage in high-intensity sports or activities, the body uses up these reserves first to provide quick energy. Once glycogen is exhausted, the body turns to fat as its main source of energy.

Visceral fat burning

Visceral fat refers to the fat that surrounds internal organs such as the liver, intestines, heart, etc. This type of fat is usually easier to mobilize than subcutaneous fat because it has a direct impact on metabolism in the body. Excessive accumulation of visceral fat associated with a variety of health problems, such as diabetes, cardiovascular disease, etc., so it is often the type of fat that the body begins to consume first.

Burning of subcutaneous fat

Subcutaneous fat store under the skin and usually accumulates in areas such as the abdomen, thighs, and buttocks. It is generally more difficult to burn than visceral fat, but after glycogen and visceral fat consumed, the body will begin to use subcutaneous fat. Subcutaneous fat burning will vary depending on an individual’s hormone levels, exercise habits, diet, and other factors. In general, fat in the abdomen and thighs is more difficult to burn and needs to be gradually reduced through long-term exercise and diet control.

Hormonal effects

Hormones play a crucial role in the fat burning process. Insulin, adrenaline, cortisol, testosterone, and growth hormone all affect fat mobilization and metabolism. For example, when insulin levels are high, fat burning is less efficient because insulin promotes fat storage. Conversely, when insulin levels drop (such as through a low-carb diet or intermittent fasting), the body is more inclined to burn fat. In addition, epinephrine and norepinephrine can activate the lipolysis process in fat cells, thus promoting fat burning.

Changes in body fat percentage

As fat burning progresses, the proportion of body fat in the body changes. Normally, the body preferentially burns fat reserves that are easier to mobilize and metabolize, while those that are harder to mobilize (such as fat in the thighs, buttocks, etc.) are gradually reduce after a long period of low-intensity exercise or controlled diet. Therefore, the order in which fat burn may vary from individual to individual.

The effect of prolonged exercise on fat burning

Long-term aerobic exercise (such as running, cycling, swimming, etc.) can speed up the fat burning process because it increases the body’s use of fat. As the time of exercise increases, the body gradually ADAPTS and enhances the use of fat as energy, especially during low-intensity sustained exercise. In contrast, short bursts of high-intensity exercise typically rely more on glycogen as an energy source and burn fat relatively slowly.

Conclusion

Overall, the order in which the body burns fat affect by a number of factors, including the type of fat, its location, an individual’s hormone levels, and the intensity of activity. While visceral fat is usually the first type of fat to mobilize, the burning of subcutaneous fat usually requires a longer period of sustained exercise and diet control. Each person’s fat burning process is different depending on their genes, lifestyle, diet, and exercise style, so maintaining a healthy diet and regular exercise are key to burning fat in the long term.